Beet, Yellow Tomato, and Feta Salad with Citrus Dressing

Beet, Yellow Tomato, and Feta Salad with Citrus Dressing

Happy Friday!

You know what I love about summer? All the fresh produce in the stores! So many types of fruit and veggies come out of hiding (or at least I just notice them) and I feel so creative on what I can do with them.

This was one of the “AHA!” moments where I was digging through my pantry and looking for anything to use up in my fridge. I kept seeing my yellow tomato on my counter all week and went back and forth in my head: 1.) why did I buy it and 2.) what I could do with it besides just put in a sandwich or salad.

I had seen a recipe somewhere about a citrus dressing and the minimal ingredients it called for and once I put two and two together, I knew I had to just go with it and see what happened!

BOOM! This salad was born!

I feel this is the perfect way to welcome summer. Nothing says summer like fresh produce tossed together in a light, refreshing dressing on a hot summer day. Who want’s to be standing over a stove or in a hot kitchen this time of year anyways? If you’re like me, want something quick, fresh, and healthy so you can get back outside! Another reason this salad is great. It’s travels well so it’s great for picnics and BBQs too.

I used reduced fat feta cheese to watch the calorie intake and jarred beets since they’re packed in a tangy vinaigrette that enhances the flavor of the salad. Use what you have though. This is an easy salad that would sure to please anyone no matter what you put in it!

This makes one serving, so double up if you’re bringing for a crowd.

Ingredients:

  • 1 Tbsp of reduced fat feta cheese
  • 1 small yellow/heirloom tomato
  • 1/2 c baby carrots, chopped
  • 1/4 c jarred beets (I used Trader Joe’s)
  • 2 medium celery branches, chopped
  • 1/4 c chickpeas, rinsed and drained
  • 1 Tbsp olive oil
  • 1 Tbsp apple cider vinegar
  • 1 tsp honey
  • Salt and Pepper

Method

  • Mix carrots, celery, tomato, beets, chickpeas, and feta together in a bowl.
  • In a separate bowl, combine olive oil, apple cider vinegar, honey, and salt and pepper
  • Pour dressing over veggie mixture and toss together

Grab a fork and enjoy!

Your Turn:

What is your go-to summer side dish?

What are some healthy pantry staples you like to keep on hand?

What is your favorite thing you love about summer?

 

Four Tips For A Successful Grocery Trip

Four Tips For A Successful Grocery Trip

Happy Friday!!

These past two weeks have been pretty crazy. A one semester class in three days (yes that is possible for my graduate program), my new class at Viking Fitnesss, getting to know and training new clients, keeping up with everyday tasks, running and training, and being social–wow sounds exhausting!!

In reality though, I did have to step back after that three day class a week or so ago. I was invited to three fun events I was planning on attending once my class was over. I ended up not attending any of them and sleeping in, catching up on things at home, and organizing my life before the spring semester starting that next Tuesday. I hate saying no, but being social seemed like a lot of work when all I wanted to do was rest my brain! (sounds terrible I know). I’m really glad I took the hint and listened to my body!

In terms of marathon training, my training is basically at a close. No more hard training runs, minimal leg days (sobs), and instead shorter runs that act more as a shake out for my legs. The past couple weeks I added more stretching, foam rolling, and just overall rest. I tried to get my steps in every day, but that was about it. I snuck in a few walks and an upper body training session. Weird to take it all down a notch. But I like it. I shows me that I really work hard and put my body through a lot. The tapering is actually kind of relaxing for me and is a good time to get psyched and excited for the race ahead!!

Basic recap on my life lately done! ^^^

In the meantime, I’ve meal prepped lasagna and healthy carb options these two weeks as well. Still plenty of fruits and veggies, lean protein, and water. These two days before the race though, I stocked up on healthy carb options. I always like to have these around in training or not, but I did find that I was low in some of my favorites, so I made a trip to Publix!

Aside from just the carb and healthy fat options I picked up, I have a method I use to get through the grocery store as efficiently and productive as possible on a daily basis. Here are three tips I live by when tackling the grocery store:

  • Enter with a list. I sound like a broken record, but it’s true. You stick to the list you bring then just wandering aimlessly around the store ( <— time killer). Make sure you have the ingredients you need for whatever you’re prepping, your basic staples, a treat or two (your discretion on this one), and one new product. Some of these, like the treat or new item is something you see as you shop. I know I always buy fresh veggies as snacks, enough greens for a salad, carbs (one to cook fresh another ready to go), a protein (one to cook fresh and one ready to go), dairy, fruit for snacking or breakfast, and a healthy fat or two (mines BOGO peanut butter is at publix most of time).
  • Shop the perimeter of the store first. Again, another broken record, but THIS is very key if you tend to go straight to the aisles. The perimeter of the store has the meat, produce, frozen, and sometimes dairy items. The basics for healthy shopping! The inside aisles have the processed items. You can find quality brown rice in the aisles, but you can also find oreos. 😉 Be weary and keep your list nearby when in these aisles!
  • It’s OK to ask for repackaging. The repackaging applies more so to meat and produce. You can ask the butcher to cut the portion in half, trim the meat, and weigh it out for you. I don’t do this a lot, but my mom does for certain things. It’s a smart way to cut costs and keep lean protein in mind. You can also apply this to produce when it is sold in open bags. Grapes are the norm for this. I’ve weighed mine out and got exactly how much I need without wasting the rest and paying more then I needed to.
  • Read labels. Sounds time consuming. It can be, but I focus instead on skimming instead of reading every last nutrient and ingredient. I check out five things on the label: calories, carbs, fat, fiber, protein. Making sure the item is low in sugar too is also key! Checking out the first five ingredients on the list is also important!

YOUR TURN:

– Do you like grocery shopping?

-What is your typical routine when you shop?

-What have you had to say no to lately but are glad you did?

 

 

Roasted Broccoli & Red Onions With Garlic & Thyme

Roasted Broccoli & Red Onions With Garlic & Thyme

Hey Hey! It’s FriYAY and I’m excited to share with you this yummy weeknight vegetable side to use with basically anything all week long. So when I started to come up with my meal prep and veggie ideas last week, I wasn’t quite sure what I wanted to do. So I just walked around the produce section at Trader Joe’s until I found something remotely appealing to me. Sometimes that’s how I shop, FYI. Not all the time because I do go into the store with some kind of game plan, but I took the opportunity for the veggies to find me, so to speak, lol.

Broccoli spoke to me that day! It was also a good price, which helped. Then I remembered that I had a red onion I could put with it and saw the colors of the two of them together and knew that was it. I’m all about throwing whatever into a bowl and calling it a meal anyways, so I figured roasting could work the same way. I ended up roasting the two together with olive oil, thyme, garlic, salt, and pepper and called it a day!

Best vegetable side in a while if you ask me! Super easy too since the oven did all the work for me. I just cut up the onion and broccoli then lined the baking sheet with foil and took care of the cleanup too. Ultimate WIN. The whole process took me about twenty minutes with prep and clean-up. If you ask me, THATS how you meal prep. Or as I like to call it, minimal meal-prep. 😉

Since this is pretty versatile, I found myself throwing this onto a salad or having as a side. You can also eat this warm or at room temperature. Anything goes with this if you ask me!

Roasted Broccoli & Red Onions with Garlic and Thyme

  • 1 head broccoli
  • 1 medium red onion
  • 2 Tbsp olive oil
  • Sprinkle of thyme (fresh or dried)
  • Sprinkle of garlic powder (or fresh)
  • Salt and Pepper

Preheat oven to 375 degrees and line a cookie sheet with foil. Chop broccoli into pieces leaving it in bite size chunks. Cut red onion into chunks. Spread onto cookie sheet. Drizzle olive oil over veggies and toss to combine. Shake thyme, garlic powder, salt, and pepper and toss again. Put into oven for 15 minutes until broccoli and onions are slightly browned. Enjoy warm or at room temperature! (Note: coconut oil would be a good option too!)

JOIN THE CONVERSATION!

-What are your favorite summertime vegetables?

-What are your favorite toppings for a salad?

 

 

Four Favorite Pre-Workout Snacks

Four Favorite Pre-Workout Snacks

Hey All!! It’s almost half way through the week. YAY! I’ve been trying a few new ideas for my pre-workout snacks as well as adding my usual ones. Try these out to fuel your workouts for the week!

When picking healthy snacks, I typically pick something that has a good balance of carbs and healthy fat mixed with a little protein. Nothing heavy or anything that requires much prep because remember its a SNACK–something small to get you through without weighing you down. Let the weights take of that instead. 🙂 They’re filling, easy, and full of only the good stuff. If you can, prep these in advance so you have them all week long.

These snacks can all be swapped for something vegan, gluten-free, dairy-free, or vegetarian. I do like dairy and don’t have a nut allergy, which is what I typically used for these snacks. Feel free to use what you have in your pantry. No special grocery trips here. 🙂

Trail Mix

-I love this mix because you throw everything into a bowl and that’s IT. A salty-sweet crunch with healthy fats from the nuts, easy digestible carbs from dried fruit, and whole grains from the Cheerios. I like Trader Joe’s selection of nuts and dried fruit for this mix the best. When measuring each into a bowl or bag, I’d say less is more. If you over fill the bag, your portions get large fast! (if you’re doing single servings). I try and keep this is mind because of the nuts since the healthy fats are usually dense in good calories. This makes enough for one serving so it’s perfect for pre-portioning and having them ready through the week! Just remember to store them in a cool, dry place.

  • 1/4 cup Trader Joe’s mixed nuts lightly salted and roasted
  • 1/4 cup Trader Joe’s dried pitted cherries
  • 1/3 c Multigrain Cheerios
  • Handful of Semi-sweet chocolate chips (optional but completely worth it)

Celery & Peanut Butter with Pretzels

-For peanut butter, I buy whichever one is on sale so I don’t have a brand preference. I love to hate peanut because of the price (BOGO is my friend at Publix) and the calorie content *insert crying emoji face* such a tease because it is SO good! The pretzels are really good with it too. Its a great salty-sweet crunch that’s hard to beat!

Hard-boiled Egg on Toast with Gouda Cheese and Salt and Pepper

-I cook my eggs in advance so they’re the perfectly convenient way to get in protein. Sometimes I even have this for breakfast its so good and filling yet light. Gouda cheese is my favorite, no other reason. Bread-wise, I buy Rudi’s Multigrain Gluten Free bread. This would be good on an english muffin too.

Non-Fat Plain Greek Yogurt with Multigrain Cheerios, Honey, & Fresh Fruit

-I never used to like plain yogurt, in fact I rolled my eyes because it reminded me of sour cream. I didn’t actually starting liking it until I saw how much SUGAR was in my flavored yogurt. It was basically dessert for breakfast. So there went that idea. Now, I sweeten my plain yogurt myself with real flavors. 😉 Multigrain cheerios give it a crunch, honey adds a naturally sweet flavor (of which you don’t need much) and fresh fruit for added antioxidants, fiber, and color.

Two Favorite Ingredients Lately: Lentils & Sundried Tomatos

Two Favorite Ingredients Lately: Lentils & Sundried Tomatos

Hey Guys! I’ve been going through my pantry and taking some mental notes of recent ingredients I been into lately. Of course I have my staples I buy every week like yogurt, eggs, fresh veggies, meat, etc. but some of the meal prep I’ve been doing involved a couple new additions. For a while I wasn’t great about meal-prepping every week because I simply didn’t feel like it. Lately I was going through some blogs, namely The Blissful Balance, my girl Christina’s blog and Cooking Light for some inspiration for meal prep ideas, because we all need a little motivation to spark our interest right?! 😉

I’m a carnivore and really enjoy meat, but I wanted go on the lighter easier side and go meatless for a change. I also felt super lazy when it came to cooking meat and keeping an eye out as it cooks. Not feeling it. I saw how lentils are a meatless alternative and found a great one-pot dish for it. The dish lasted me the WHOLE DAMN week! All dinners Sunday  through Thursday and I didn’t get tired of it because it was THAT good! With wilted spinach and parmesean cheese (which can be opted out for dairy-free if vegan) on top, it was easy to reheat and enjoy (almost) every night of the week.

Aside from being an easy/convienent dish, lentils are great for you. They’re full of fiber, high in protein and iron, and have a meaty satisfying feeling to them. They’re also great with most things and can easily be used as a side among other ingredients. I can see how vegans and vegetarians really enjoy them. As delicious as they are too, they’re CHEAP! I mean really. Not a bad price for a 16 oz bag. I think $2-3. I don’t remember an exact number but I don’t recall cringing at the price. Filling up on a budget, that’s what I like to call it.

Another favorite has been sundried tomatos. They come jarred and if they’re an option, picking the ones in olive oil is your best bet. They’re full of flavor and go well in anything! I love them in salads or snacking on them among mozzarella cheese and crackers or bruschetta *drooling*. Going Italian and I’m not complaining, note: not one bit of me is Italian…lol! I was disappointed when I ran out when making my mini english muffin pizzas and realized I couldn’t use them. SO SAD. Thinking of having the tomatoes as a staple for last minute ideas since they have a decent shelf life as well. I love the flavor they have, that roasted and savory flavor! Packed with goodness, its an item that’s gotta be on your shelf. Aside from how great they are to have in your kitchen, tomatoes are a great source of antioxidants, are full of water keeping you satisfied, and is a fat free food, just to name a few!

If you’re thinking you wanna try these two ingredients, here is the lentil recipe I used from The Blissful Balance. Again, very filling and it went along way! I also included another recipe using lentils but in a greek style type salad that is ready to eat straight outta the fridge thanks to Cooking Light. Hope these two ingredients and recipes sparked your interest as they did mine. Enjoy!